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Yesterday:
Not a stellar gym day and I'm a little disappointed that work is getting in the way of cooking proper meals. Just going to keep working at it.
Wednesdays and Saturdays:
Quads/Tri’s
5 min StairMaster warm-up
Leg extensions 30x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep 60x16x3
Hack 45x12x3
Slant Board oblique work 20x3
Single leg extension 40x12x1, 50x12x2
Overhead Rope 30x12x3
Seated Leg Press Machine 100x12x3
HS Ab 10x20x3
Flax, glutamine, vitamins
1 scoop Gold Standard whey shake / vitamins
2 egg omlette, chicken, cheese
Chicken Caesar Salad
2 slices Jack cheese
4 oz Grilled Chicken Breast
3+ liters water/ 1/2 lemon in gym water
Pro 122 Carb 50, Fat 5, Cal 1259
Yesterday:
Not a stellar gym day and I'm a little disappointed that work is getting in the way of cooking proper meals. Just going to keep working at it.
Wednesdays and Saturdays:
Quads/Tri’s
5 min StairMaster warm-up
Leg extensions 30x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep 60x16x3
Hack 45x12x3
Slant Board oblique work 20x3
Single leg extension 40x12x1, 50x12x2
Overhead Rope 30x12x3
Seated Leg Press Machine 100x12x3
HS Ab 10x20x3
Flax, glutamine, vitamins
1 scoop Gold Standard whey shake / vitamins
2 egg omlette, chicken, cheese
Chicken Caesar Salad
2 slices Jack cheese
4 oz Grilled Chicken Breast
3+ liters water/ 1/2 lemon in gym water
Pro 122 Carb 50, Fat 5, Cal 1259
Beautiful if we never had bad dAys the good ones would not be good and the steller day would just be a day be happy about bad days I am I know the next good day even if three weeks away will be a very good day
Remembering that I have to eat or have a shake before gym time. Seems like I am trying to learn this diet thing all over again. Definitely losing fat cause I fit into a workout skirt for the first time without huge spillage, LOL. I always have a better workout on the days that I think my body looks leaner, stronger and better over all. Really happy with my legs right now and working on the waistline. Diet is the only way to get to my goal.
Thursdays
Chest and Shoulders
Bench Press 45x20x3 wide, regularx2
Spider walks w/ red band 2 min x 2
Pullovers 25x20x3
Dumbbell shrugs 15x20x3
Fly Machine 40, 50, 60x12 ea.
Reverse pec deck 30, 40, 50x12 ea.
Slant Board side-to-side oblique crunches 20x3
Decline Bench Press 45x20x3, wide, regularx2
Incline Shoulder machine lying face down 45x12x3
HS Plated lateral incline press 25lbs each side x 12x1
HS Plated shoulder Press 25lbs each side x12x2
HS Ab 20x12x3
1 scoop Gold Standard whey shake
Flax, glutamine, vitamins
1 scoop Gold Standard whey shake / vitamins
3 oz. Roasted Chicken
1 C nonfat milk
3 oz. Grilledd Chicken
3 oz Tilapia, asparagus, mayo
3 oz Tilapia, asparagus, mayo
3+ liters water/ 1/2 lemon in gym water
Pro 128, Carb 24, Fat 30, Cal 1227
I hate posting anything negative and this week has been mostly down. I finally figured out that it is the gym playing tricks on my mind. We joined a new gym about a month ago that has much more serious builders and lifters. Now every day I go back to my old gym it disgusts me that these people have been there for years and look the same or worse. I need to work for my gains and ignore the rest of these lazy people. Tomorrow I'm going to a new gym and kill it.
Tuesdays and Fridays:
Biceps/ Hams
StairMaster 5 min warm up
Seated leg curl 40x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x20x2
DB Deads 25’s x12x3
Roller work
Hs Single leg Glute 50, 60, 70x12 ea.
Single arm Bicep machine 25, 30, 35x12 ea.
Lie Down leg curls 50, 60, 70x12 ea.
HS Abs 20x20x3
Seated calf raises 240x20x3
Wrist curls on preacher pad 30x25x3
Standing Calf raises 180x20x3
Seated wrist curls 20x20x3
Reverse grip preacher curls palms down 20lb bb x12x3
1 scoop Gold Standard whey shake
Flax, glutamine, vitamins
1 scoop Gold Standard whey shake / vitamins
Club Sandwich
3 oz Tilapia, asparagus
3 oz Tilapia, asparagus
2 scoop Gold Standard whey shake w/water
3+ liters water/ 1/2 lemon in gym water
Pro 170, Carb 54, Fat 15, Cal 1260
5 min StairMaster warm-up
Leg extensions 40x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep 70x20x1, 85xc12x2
Hack 45x12x3 new seated style hack with much more back support ‘Love it’
Slant Board oblique work 20x2, crunches 30x10
Single leg extension 40, 50, 60x12 ea.
Single arm Tri 30, 35, 40x12 ea.
Seated Leg Press Machine 130x12x3
HS Ab 10x20x3
1 scoop Gold Standard whey shake / vitamins
1/2 C Raisin Bran, 1/2 C Milk
1 scoop Gold Standard whey shake / vitamins
Bacon wrapped stuffed Chicken breast 4oz
Tilapia
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 141 Carb 42, Fat 15, Cal 1346
5 min StairMaster warm-up
Leg extensions 40x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep 70x20x1, 85xc12x2
Hack 45x12x3 new seated style hack with much more back support ‘Love it’
Slant Board oblique work 20x2, crunches 30x10
Single leg extension 40, 50, 60x12 ea.
Single arm Tri 30, 35, 40x12 ea.
Seated Leg Press Machine 130x12x3
HS Ab 10x20x3
1 scoop Gold Standard whey shake / vitamins
1/2 C Raisin Bran, 1/2 C Milk
1 scoop Gold Standard whey shake / vitamins
Bacon wrapped stuffed Chicken breast 4oz
Tilapia
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 141 Carb 42, Fat 15, Cal 1346
Looking great Trixie. You feel hungry with that daily intake?
Looking great Trixie. You feel hungry with that daily intake?
Yes! I take a bit of fiber to fill me up twice a day and it is so hot here I really don't have much appetite. At this post I was headed into my medium and high carb days and let loose a bit on rice. Thanks for posting I hope you are doing FABULOUS!
5 min StairMaster warm-up
Leg extensions 40x60x3 20 upper partials, 20 lower partials 20 full rang
Counterweight Tricep 20x1, 16x2
Hack 90x12x3
Slant Board oblique work 20x1
Single leg extension 40, 50, 60x12 ea.
Single arm Tri 30, 35, 40x12 ea.
Seated Leg Press Machine 100x12x3
HS Ab 20x20x3
Flax, glutamine, vitamins
1 scoop Gold Standard whey shake / vitamins
1 scoop Gold Standard whey shake / vitamins
1/2 Lobster Salad appetizer
2 oz. seared Ahi
3 Vodka Martinis w/ Blue Cheese Olives
3+ liters water/ 1/2 lemon in gym water
Good day not great, must be the Martinis, you'd think I'd learn eventually.
Hard to track the real numbers when eating out so much. I'm happy with my progress this summer even though I haven't been quite as serious as I wanted to. Diet is the key! No one wants to hear or admit that but it is the truth. I had some; no, way too much Chinese style chicken with side of rice that our chef made on Monday and broke the scale when I stepped on, on Tue. Cleaned up since then. My workout was good today. A guy in the gym told me that the shoulder shrugs were unnecessary because my shoulders are already TOO big. I think he was sniping back at me for telling him to put away his weights. Hate people I have never seen before walking around loading up every plated machine doing 3 reps then walking away. Lots of people are irritating me lately. Low cals must be getting to me.
Thursdays
Chest and Shoulders
Bench Press 45x20x3 wide, regularx2
Spider walks w/ red band 2 min x 2
Pullovers 30x20x3
Dumbbell shrugs 15x20x3
Fly Machine 40, 50, 60x12 ea.
Reverse pec deck 30, 40, 50x12 ea.
Slant Board side-to-side oblique crunches 20x1
Decline Bench Press 45x20x3, wide, regularx2
Smith Machine BH 0x12x3
Hoist Chest machine 79x12x3
HS Ab 20x20x3
1 scoop Gold Standard whey shake
Flax, glutamine, vitamins
1 whole egg 2 whites omlette, 1/4 C cheese
3 oz. shredded beef & onions
Small Salad
2 scoop Gold Standard whey shake w/water vitamins
3+ liters water/ 1/2 lemon in gym water
StairMaster 5 min warm up
Seated leg curl 40x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x20x2
DB Deads 25’s x12x3
Crunches and oblique work
Hs Single leg Glute 25x12x3
Single arm Bicep machine 25, 30, 35x12 ea.
Lie Down leg curls 50, 60, 70x12 ea.
HS Abs 30x20x3
10 minutes Elliptical
1/2 English Muffin W/ 1tbsp peanut butter
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
4 oz Grilled Chicken Breast
3 oz Tilapia, asparagus
3 oz Tilapia, asparagus
2 scoop Gold Standard whey shake w/water vitamins
3+ liters water/ 1/2 lemon in gym water
Pro 173, Carb 35, Fat 14, Cal 1260
5 min StairMaster warm-up
Leg extensions 40x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep 100x12x3
Seated Hack 90x12x3
Slant Board oblique work 25x3
Single leg extension 50x12x3
V-bar cable Tri 30x12x3.
Seated Leg Press Machine 100x12x3
HS Ab 0x20x3 new style machine harder for me
Premier Protein Bar
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Tilapia
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 148, Carb 47, Fat 11, Cal 1560
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